Monthly Archives: June 2016

Friday 7/1/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

“Duck and Run”

Partner Workout

AMRAP 20

21 Wall Balls

200m Run

**Switch after each partner completes a round**

Thursday 6/30/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


morgans

Conditioning

“Morgan’s Revenge”

4 Rounds

1 Minute Per Station

Handstand Push Ups

Sit Ups

Lunges

Burpee Pull Ups

Rest

Wednesday 6/29/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

“Yasso 800 Progression”

4 Rounds

800m Run

400m Slow Jog

**Each round within 2 seconds of each other**

***If you did this last week try to take a slightly faster pace***

Tuesday 6/28/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

“Isabel”

For Time

30 Snatches

Advanced-135/95lbs

Intermediate-95/65lbs

Beginner-65/45lbs

Monday 6/27/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

Advanced

5 Rounds For Time

15 Box Jumps (24/20in)

15 Push Press (95/65lbs)

15 Hollow Rocks

Intermediate

5 Rounds For Time

15 Box Jumps (24/20in)

15 Push Press (75/55lbs)

15 Hollow Rocks

Beginner

5 Rounds For Time

15 Box Jumps (20in)

15 Push Press (65/45lbs)

15 Hollow Rocks

Thursday 6/23/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

Beginner/Intermediate/Advanced

“Yasso 800 Progression”

4 Rounds

800m Run

400m Jog

Each round needs to be within 2 seconds of each other

Wednesday 6/22/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Strength

5×3 Press

Starting Weights

Advanced-135/95lbs

Intermediate-95/65lbs

Beginner-65/45lbs

5×3 Legless Rope Climbs

Or

5×5 Chin Ups

Tuesday 6/21/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

Partner Workout

Advanced

5 Rounds Each

20 Burpees

6 Turkish Get Ups (50/35lbs)

Intermediate

5 Rounds Each

15 Burpees

6 Turkish Get Ups (35lbs/26lbs)

Beginner

5 Rounds Each

12 Burpees

6 Turkish Get Ups (26lbs/15lbs)

Monday 6/20/16

Upcoming Events

CrossFit Total-Saturday, July 2nd 9:00am-11:00am

CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm


Conditioning

Advanced

21-15-9

Hang Squat Clean

Chest-To-Bar Pull Up

Intermediate

21-15-9

Hang Squat Clean (85/60lbs)

Pull Ups

Beginner

21-15-9

Hang Squat Clean (60/40lbs)

15-12-9

Banded Strict Pull Ups

Friday 6/17/16

Upcoming Events

Team Nutrition Challenge Finale June 18th 9:00am

CrossFit Total-Saturday, July 2nd 9:00am-11:00am


Conditioning

50 DB Cleans

100 Push Ups

200 Double Unders